When Daniel returned home from school for the holidays, his mother paused at the door. Instead of her usual warm hug, her eyes scanned his frame.
“You’re looking lean, my son,” she said, concern etched across her face as she touched his arm.
“Are you not eating well over there?”
Daniel forced a smile, but deep down, her words echoed a frustration he knew too well.
On campus, in group chats, and at family functions—he was the guy people teased:
“Lepa.”
“Bro, breeze fit carry you.”
“Eat something, na!”
What they didn’t know was that Daniel had tried. He had downed soda and energy drinks every day, convinced that sugar would help him “bulk up.”
He had eaten late at night—pounded yam at 11 p.m., believing weight gain meant stuffing himself before bed.
He tried skipping workouts so he wouldn’t “burn calories.”
And on the advice of a gym friend, he even bought an unlabeled “weight gain powder” from a supplement shop.
It made him drowsy and bloated—but didn’t help.
He wasn’t alone. So many people believed that:
Drinking malt and milk together adds “instant flesh”.
Eating junk food like meat pies, shawarma, and suya daily will “fatten you up”.
Avoiding exercise will help you gain weight faster.
Or that appetite stimulants and calorie-dense junk are the shortcut.
None of them worked.
So that December, he drew the line.
He didn’t want belly fat. He didn’t want to feel tired all the time. He wanted a strong, healthy body. And he was ready to do it the right way.
People often discuss weight loss—diets, waist trainers, fat burners, and detox teas.
But what you don’t hear enough of is the other side: those who struggle to gain weight.
The Weight Gain Struggle
It is more common than you think. Like Daniel, many people have naturally slim bodies—and no, it’s not always due to genetics or a “fast metabolism.”
Stress could also be a causative factor. Sometimes, there is a poor appetite. Sometimes, it’s an undiagnosed health issue.
But more often than not, it is misinformation.
In many parts of the world, the struggle is often masked with jokes:
“Na breeze dey chop your food?”
“Go drink blood tonic, you go fat!”
“Just dey chop suya every night—you go blow.”
Others hear things like:
“Just eat burgers and fries all day.”
“Skip breakfast, then binge at night.”
“Take mass gainer shakes—don’t worry about the ingredients.”
But here’s the truth: gaining weight is just as intentional as losing it.
It is not about eating more junk—it’s about eating smarter, nourishing your body, and building strength, not just size.
And the emotional side? That’s real, too.
People who struggle to gain weight often feel:
- Self-conscious in their clothes (especially guys trying to “fill out” shirts).
- Frustrated by their appetite.
- Tired of being told they “should be grateful” for being slim.
- Overwhelmed by trying random solutions that don’t work.
Daniel didn’t want to be just bigger; he wanted to be healthier, stronger and confident in his own body. That’s when his journey truly began.
Eat More, But Eat Right
When Daniel finally decided to take his health seriously, he did what most people do—he searched the internet.
The first video that popped up promised weight gain in two weeks if he could eat 3,000 calories a day.
So, he tried: Bread, soda, fried meats, mass gainers, and noodles at midnight.
For a while, the scale moved, but so did his energy—downward. His skin broke out, his stomach bloated, and he felt tired all the time.
It was a wake-up call.
Gaining weight isn’t just about stuffing yourself with anything edible; it is about eating intentionally.
The body doesn’t just want more food—it wants better food. And while calories matter, what those calories are made of matters even more.
Daniel began to understand that his body needed nutrient-rich meals that provided both energy and strength.
Instead of skipping meals and bingeing later, he spread his meals throughout the day—smaller portions, but more frequent.
Instead of loading up on processed carbs, he reached for meals with substance: yam and eggs, groundnut soup with fish, and oats blended with bananas and peanut butter. Food that tasted good and actually served a purpose.
He didn’t cut out indulgent meals completely—but now, he added avocado to toast, swapped soda for fruit smoothies, and made sure there was protein on his plate as often as possible.
He noticed a difference—not just on the scale, but in how he felt: stronger, sharper, and more in control of his appetite and his body.
Weight gain should feel like you are building something—not just adding weight, but building a better version of yourself, one plate at a time.
Don’t Just Eat When You’re Hungry
One of Daniel’s biggest mindset shifts occurred when he realised that hunger wasn’t a reliable indicator of his body’s needs.
He had grown up thinking, “I’ll eat when I’m hungry.” When he did, it was often one or two large meals a day—usually late. Some days, he skipped breakfast entirely without even noticing.
Other times, stress from school made food feel like an afterthought. Then he’d wonder why his weight hadn’t changed.
What he didn’t know then was that people trying to gain weight can’t afford to eat only when hunger strikes—because sometimes, that signal doesn’t strike at all.
The body adapts to what it is accustomed to, and for many underweight individuals, their appetite is somewhat subdued.
Intentional eating changed that for him.
He started planning meals ahead, not waiting for his stomach to growl. He set reminders at first—just gentle nudges to snack on something nourishing mid-morning or to prepare a smoothie for the afternoon.
It felt strange at first, almost forced. But within weeks, his body began to respond.
His appetite slowly expanded, and food no longer felt like a chore; it became part of his rhythm.
The truth is that your body learns. And if you train it to expect regular meals, it begins to respond with regular hunger.
Not just random cravings but real, constructive hunger that helps fuel growth.
Strength Training Is Your Best Friend
Daniel once believed that weight gain started and ended in the kitchen, so he focused only on eating.
Exercise? That was for people trying to lose weight—or so he thought.
However, after a few weeks of eating more, he noticed something strange: his weight was increasing, but his body still looked the same, soft around the edges. No definition. No energy boost. Just numbers on the scale.
That’s when someone at school told him, “If you want to gain healthy weight, you have to lift.”
Initially, the idea seemed counterintuitive.
Why burn calories when he was trying to pack them in?
But strength training wasn’t about losing; it was about building.
And once Daniel started, the difference became clear.
Lifting weights gave his body a reason to use the food he was eating.
Instead of storing excess calories as fat, his body began to rebuild—muscles thickened, his posture improved, and for the first time in years, he felt strong.
It wasn’t just about being bigger; it was about being better—more capable, more confident.
He didn’t spend hours in the gym—just short, consistent sessions, twice or three times a week.
Simple bodyweight exercises at first, then resistance bands, then weights. No fancy programs—just steady effort and rest in between.
And the results? Visible.
Not just on the outside but in how he carried himself.
Strength training is more than exercise—it’s a way of telling your body, “Build, not store.”
Rest, Hydration, And Consistency
There was a time when Daniel would spend hours scrolling through “What I Eat in a Day” videos, chugging protein shakes, and doing push-ups at midnight—only to wonder why the scale hadn’t moved much.
He thought effort alone would cut it. But the real game-changer came when he started paying attention to the quiet work—the things no one really posts about.
Rest
Daniel used to underestimate it. He thought skipping sleep for late-night workouts or hustling all day meant he was serious about his goals. But what he didn’t know was that muscle growth actually happens during deep sleep, when the body releases growth hormones to repair and build tissue.
Without enough quality rest, all that food and gym effort had nowhere to go.
Once he prioritised sleep—7 to 9 hours a night—he started waking up with more energy and better results.
Hydration
At first, it seemed like a small detail, but increasing water intake helped everything work more smoothly—especially digestion and nutrient absorption.
The body needs water to transport nutrients into cells, and without it, even the best meals can’t do their job correctly.
Daniel noticed fewer stomach issues, improved skin, and faster recovery once he started drinking consistently—around 2 to 3 litres a day, depending on his activity.
Consistency
And this—this was the glue. Daniel learned that the body responds to repeated signals.
Eating one big meal wouldn’t cause him to gain weight, just as skipping a few workouts wouldn’t erase his progress.
What mattered was showing up consistently: eating enough, moving smartly, and sleeping well.
That repetition sent a clear message to his body—we’re not just surviving anymore; we’re growing.
Looking back, the weight didn’t come from one super meal or one intense workout.
It came from the ordinary, repeated habits—the water, the sleep, the patience, and the discipline to keep going.
Final Thoughts
Daniel’s journey was not perfect. There were setbacks, days of doubt, and moments when he wanted to give up.
But through it all, he discovered something more valuable than just extra kilos on the scale—he found a better relationship with his body.
Because healthy weight gain isn’t just about eating more or looking fuller.
It’s about understanding your body, fueling it with purpose, and respecting its pace.
For anyone who’s been told to “just eat more” or feels frustrated by slow progress—know this: You’re not alone, and you’re not doing it wrong.
Real change takes time.
So, eat with intention. Move with strength. Rest deeply. Stay hydrated. And most of all—be kind to yourself.
If you have been struggling for a while or are unsure about the best approach for your body, don’t hesitate to consult a healthcare professional or a registered dietitian.
Sometimes, all it takes is the right guidance to move forward with clarity and confidence.
Ultimately, it’s essential to have a clear understanding of your body type. Some individuals are naturally slim and healthy and do not need to gain weight. Accepting your unique stature is an important aspect of wellbeing. Trying to gain weight forcefully beyond your natural body boundaries might lead to other unwanted health issues. Besides, most people actually prefer a smaller frame.
